Cory Gregory Fitness 360: Lifted Up Training

Cory Gregory has made his way from coal miner to supplement executive, so he has little use for cookie cutters. The same approach applies to his fitness life too.

When your program always changes, it makes sharing difficult. Cory Gregory can't just write a gym log and say, "This is what I always do." That, you see, would be a lie.

Gregory changes training programs like the weather. If you don't believe us, just check this Twitter feed, @MusclepharmPres, which spits out daily workouts as fast and furious as the rap lyrics ringing through Gregory's Ohio-based Old School Gym.

Gregory is a renaissance man of fitness: part powerlifter, part bodybuilder, and part business professional. Juggling these varied pursuits along with raising his family takes a level of discipline that few men possess. It's all rooted in the fitness philosophy revealed in these videos, so listen up good!

Cory Gregory Fitness 360
Watch The Video - 12:42

Cory's Uplifting Philosophy

Below you'll find a sample program that Cory Gregory uses. It's a dynamic mash-up of varying weightlifting principles. On one day he uses pyramid sets. On another day he does 1,000 bodyweight reps. On ab day, he blasts through 500 reps of differing exercises. He lifts weights, but uses resistance bands and even does cardio. It's powerlifting and CrossFit, endurance and strength. In short, he does damn near everything.

The changes in his program lead to positive changes in his body. "It's hard to define my overall philosophy because I am not really married to any one thing," Gregory says. "I mix up all those things. That has also helped me keep myself stronger."

Gregory's body weight has fluctuated from 170 pounds (photo shoot ready) to 240 pounds (powerlifting), but increasingly, he occupies a middle ground, with flexibility to move quickly in either direction as circumstances dictate. "When I come out of that photo shoot, I might come out with some lower reps and some more powerlifting stuff to put on some size," Cory says. "I'll change it a little bit. We might be powerlifting and all of a sudden I go right back to an Arnold leg day just for fun."

At the Old School Gym, Gregory works out with a group of about 10 guys, each with a different physique and each with his own plan to perfect it. That challenge keeps every member of the group engaged in new activities. Some of the guys in the group are stronger, faster, bigger and more athletic than this MusclePharm exec-after all, he trains with at least one ex-NFL player-but his intensity makes him fit right in.

Busy Schedule

Monday through Friday, Cory's plan is weightlifting oriented, currently fixated on Westside Barbell concepts. His Saturday workout is nuts. It's a 1,000-rep workout: 10 body weight exercises of 100 reps each. Some lifts are weighted, others are raw body weight. After a crazy day like that, it's no wonder he rests on Sundays!

"Sundays I let my hormones relax, get back in check and let my brain kind of heal," Gregory says. "It's hard for me to stay out of the gym."

Some plans ask you to change every other month, to keep you fresh, but Cory can't wait that long. These days he never does the same workout in back-to-back weeks. He changes, changes, changes. New stimuli create new musculature.

Day 1: back
1

Sumo Deadlift

5 sets of 5 reps
Sumo Deadlift Sumo Deadlift

2

One-Arm Dumbbell Row

4 sets of 8 reps (re-hold method)
One-Arm Dumbbell Row One-Arm Dumbbell Row

3

Pullups

4 sets of 8-12 reps (weighted if needed)
Pullups Pullups

4

Lying T-Bar Row

4 sets of 12 reps
Lying T-Bar Row Lying T-Bar Row

5

V-Bar Pulldown

4 sets of 8 reps
V-Bar Pulldown V-Bar Pulldown

6

Seated Cable Rows

4 sets of 12 reps (1/4 rep method)
Seated Cable Rows Seated Cable Rows

Day 2: chest
1

Barbell Bench Press - Medium Grip

12, 10, 8, 6, 4, 2 reps (increase weight each set; rest 2-3 minutes)
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

Superset
3

Incline Dumbbell Press

4 sets of 12 reps
Incline Dumbbell Press Incline Dumbbell Press

Bench Dips

4 sets of 12-15 reps
Bench Dips Bench Dips

Superset
4

Dumbbell Flyes

4 sets of 12 reps
Dumbbell Flyes Dumbbell Flyes

Butterfly

4 sets of 12 reps
Butterfly Butterfly

5
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

Day 3: legs
1

Barbell Squat

1 set of 20 reps; 7 sets of 3 (3-rep max)
Barbell Squat Barbell Squat

triset
2

Barbell Lunge

5 sets of 20, 15, 10, 5, 5 reps
Barbell Lunge Barbell Lunge

Leg Extensions

5 sets of 12 reps
Leg Extensions Leg Extensions

Seated Leg Curl

4 sets of 20, 15, 10, 5 reps
Seated Leg Curl Seated Leg Curl

triset
3

Stiff-Legged Barbell Deadlift

5 sets of 20, 15, 10, 10, 10 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Ball Leg Curl

5 sets of 12 reps
Ball Leg Curl Ball Leg Curl

Standing Calf Raises

5 sets of 20, 15, 10, 5, 5 reps
Standing Calf Raises Standing Calf Raises

triset
4
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Seated Calf Raise

4 sets of 15-20 reps
Seated Calf Raise Seated Calf Raise

Weighted Crunches

4 sets of 20 reps
Weighted Crunches Weighted Crunches

Day 4: arms and shoulders
triset
1

Arnold Dumbbell Press

6 sets of 15, 15, 12, 12, 10, 10 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Barbell Curl

6 sets of 15, 15, 12, 12, 10, 10 reps
Barbell Curl Barbell Curl

Triceps Pushdown

6 sets of 15, 15, 12, 12, 10, 10 reps
Triceps Pushdown Triceps Pushdown

triset
2
Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Lying One-Arm Rear Lateral Raise

Barbell Curl

4-5 sets of 28 reps
Barbell Curl Barbell Curl

Bench Dips

4-5 sets of 20 reps
Bench Dips Bench Dips

triset
3

Side Lateral Raise

4-5 sets of 15 reps
Side Lateral Raise Side Lateral Raise

Preacher Curl

4-5 sets of 15 reps
Preacher Curl Preacher Curl

Speed Band Pushdown

4-5 sets of 30 reps
Speed Band Pushdown Speed Band Pushdown

Superset
4
Seated Dumbbell Palms-Up Wrist Curl Seated Dumbbell Palms-Up Wrist Curl
Seated Dumbbell Palms-Down Wrist Curl Seated Dumbbell Palms-Down Wrist Curl

Day 6: 1000 reps workout
1

Pullups

100 reps
Pullups Pullups

2
Suspended Push-Up Suspended Push-Up

3

Ring Dips

100 reps
Ring Dips Ring Dips

4
Bodyweight Squat Bodyweight Squat

5

Chin-Up

100 reps
Chin-Up Chin-Up

6

Plyo Push-up

100 reps
Plyo Push-up Plyo Push-up

7

Bench Dips

100 reps
Bench Dips Bench Dips

8
Box Jump (Multiple Response) Box Jump (Multiple Response)

9

Ab Roller

100 reps
Ab Roller Ab Roller

10

Toe Touchers

100 reps
Toe Touchers Toe Touchers


Cory Gregory Fitness 360